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Plum vs. Sugar — In-Depth Nutrition Comparison

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The main differences between Plum and Sugar

  • Plum is richer than Sugar in Vitamin C, Fiber, Copper, and Vitamin K.
  • Daily need coverage for Vitamin C from Plum is 11% higher.
  • Plum contains less Sugar.

Food types used in this article are Plums, raw and Sugars, granulated.

Infographic

Plum vs Sugar infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
9
:
1
Sugar
Contains more Calcium +500%
Contains more Iron +240%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +7750%
Contains less Sodium -100%
Contains more Zinc +900%
Contains more Copper +714.3%
Contains more Manganese +1200%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +500%
Contains more Iron +240%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +7750%
Contains less Sodium -100%
Contains more Zinc +900%
Contains more Copper +714.3%
Contains more Manganese +1200%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
10
:
0
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
4
:
1
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +436050%
Contains more Other +∞%
Contains more Carbs +775.5%
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +436050%
Contains more Other +∞%
Contains more Carbs +775.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
:
1
Sugar
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +6256.7%
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +6256.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Sugar
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plum Sugar Opinion
Net carbs 10.02g 99.98g Sugar
Protein 0.7g 0g Plum
Fats 0.28g 0g Plum
Carbs 11.42g 99.98g Sugar
Calories 46kcal 387kcal Sugar
Fructose 3.07g 0g Plum
Sugar 9.92g 99.8g Plum
Fiber 1.4g 0g Plum
Calcium 6mg 1mg Plum
Iron 0.17mg 0.05mg Plum
Magnesium 7mg 0mg Plum
Phosphorus 16mg 0mg Plum
Potassium 157mg 2mg Plum
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.01mg Plum
Copper 0.057mg 0.007mg Plum
Manganese 0.052mg 0.004mg Plum
Selenium 0µg 0.6µg Sugar
Vitamin A 345IU 0IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0mg Plum
Vitamin B2 0.026mg 0.019mg Plum
Vitamin B3 0.417mg 0mg Plum
Vitamin B5 0.135mg 0mg Plum
Vitamin B6 0.029mg 0mg Plum
Folate 5µg 0µg Plum
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0g Sugar
Monounsaturated Fat 0.134g 0g Plum
Polyunsaturated fat 0.044g 0g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Plum
0%
Sugar
Minerals Daily Need Coverage Score
6%
Plum
1%
Sugar

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.4)
Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 89.88g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.